Sep 10, 2009

FRIDAY 090911


Whether we bring our enemies to justice or bring justice to our enemies, justice will be done.

George W. Bush, September 20, 2001

Murph

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition exercises as needed.

Compare to 090611.

Post time to comments.

23 comments:

Iron Major CrossFit Coordinator said...

Recommend doing this ala Cindy - 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats.

Iron Major CrossFit Coordinator said...

Also, don't be intimidated by this. If you need to scale it! Go 50%, next time 75%, then the time after, as Rx'd.

Unless you are LTC Bernabe, then you should do the whole thing.

Sean said...

I'll do the whole thing (ala Cindy). Just may take a little while. Looking forward to it!

D E M said...

When it says for time, is that measured in minutes or days? That's a lot of stuff to do!

D_E_K said...

Does anyone have some pull up bands I can borrow!?

julie said...

47.35...complete but scaled the pull-ups, 1st 20 blue band- rest green. Here is a way- did this 4 times..
400m run
20PU
40PS
50AS
400m run
Then finished with the last 20PU, 40 PS and 100 AS.
Here is a link about Murph...it will make you want to finish the workout

http://www.newsdayinteractive.com/project/2007/seal-soulmate/index.php

Brian said...

55:37 as Rx'd
The picture helped me get out of bed for this one.

RW said...

The 0530 crew was rocking this morning... Great job


30:58 as rxd

1 mile route = Start at side door of Gruber gym, run down the hill to Grant and take a right, run to Doniphan (road with Infantry barracks on north side and softball field on south side) and take a left, turn around when the parking spaces on your left stop (just before the chain link fence of the softball field), run back.

upty03 said...

40:07 as RX'ed...

Man, I hate posting after RW.

Good luck afternoon crew...only supposed to be 85 today!

Michael said...

As RX'd this AM = 38:44

Nice work Ryan.

J. Bell said...

As Rx'ed 40:05. That was a hell of a workout. I tried to get under the 40 minute mark, but just didn't have it at the end. Good to do a long one every now and again.

Chris, Meg, and Patrick Smith said...

Meg:
Last time I did 1/4 of it, this time scaled to 1/2, in the spirit of Cindy (5/10/15). Used green band. Last 1/2 mile sucked, would have definately been better and faster with the gang, rather than the little old men and women at the YMCA watching. :) 34:20 with some down time waiting for the pullup bar.

Phil B said...

As Rx'd, but sub'd 1600m row for each mile. For the record, the 2ne 1600m row was absolutely awful.

38:46 (PR)

Sebastian said...

As required..... but used bands for assistance with the pull ups...around an hour

B_A said...

AFPFT this a.m.,let the jokes begin
1.5m/11:22, 50 pushup/1min
50 crunches/1min

1hr break

scaled 60%, paritioned 10/20/30/400m; kipping to jumping pulls on 5th rnd, knees on ground PU 6th, AS felt good - 56:27

Max said...

I totally crashed and burned on this one. Did it down at the airfield - hands are shredded from the crappy pull-up bars. It was hot out. Overall sucked.

43:10 as Rxd

D E M said...

Scaled to 50% on PU,PS,AS
Utilized band for PU
38:38

Brian said...

CFE WOD: (This felt great after MURPH by the way)
4x5k w/ 5 min recovery
Goal: NTE 90 sec delta between fastest and slowest.
Delta: 1:08

Very happy w/ that.

Gary said...

The pizza for lunch seemed like a good idea until "Murph".

46:15 and it was all I could do to keep from meeting Pukey the Clown.

Painful. I hope I do better next time.

Nick said...

Murph kicked my booty all over the gym.. then drug me outside and kicked my booty some more.

AS Rx'd except I did the 20 rounds of 5, 10 , and 15 as suggested..

46:09

upty03 said...

Great work everyone...Murph is a nasty one.

Would just like to take a minute and thank everyone for posting times, comments, tips, etc. It is nice to see a jump in the last couple of weeks from 3-6 posts to over 20 each day.

Dave links our WODs to the last time we did it, so that keeps you from having to keep a book. It is a great way to see how you did and comments you made the last time...again, thanks.

Remember, you gotta start somewhere...it WILL get easier. (Well, a little easier!)

Sean said...

Partitioned ala Cindy, No assist for first 8 rounds of pullups, then orange and blue band for remainder. Mile = 4 laps around Gruber track. 38:29. Great way to start the day!

Wayne L said...

dear god, i thought i was going to die.
55:13
had to quit after doing 70 p/u, 140 p/s and 210 a/s although i did finish out both miles